Velocity-Based Training (VBT) Hub

Start here to understand how bar velocity maps to %1RM and how each zone targets different qualities.

exercises·10 min read

Back Squat Velocity Zones: Optimal Speed for Every Training Goal

Back squat velocity zones for VBT. Includes MCV targets by training goal, velocity loss thresholds, programming examples, and how to apply...

squat·VBT·velocity-zones

exercises·13 min read

Bench Press Velocity Zones: VBT Targets for Strength & Power Development

All 5 bench press velocity zones with exact MCV and %1RM ranges, plus velocity loss thresholds from 10-40% by training goal.

bench-press·VBT·velocity

guides·12 min read

Velocity Cutoff Method Guide: Practical VBT Intensity Prescription and Threshold Setting

Guessing today's max wastes good days and buries bad ones. The velocity cutoff method uses an 800Hz IMU to auto-adjust load from real-time velocity loss.

velocity cutoff·VBT·autoregulation

guides·12 min read

Velocity Deficit Explained: How to Measure and Interpret the Gap Between Strength and Speed

A high 1RM does not guarantee explosive movement. Velocity deficit measures the real gap between strength and speed, with steps and ranges by sport.

velocity deficit·VBT·force-velocity profile

guides·12 min read

Velocity Threshold Cycling Explained: How to Rotate Velocity Zones Across a 12-Week Block

Training the same velocity zone for months stalls progress. Rotate strength, power, and speed thresholds on a 4-week cycle validated with 800Hz IMU data.

velocity zones·periodization·VBT

Build individual profiles to predict 1RM, monitor adaptation, and prescribe load with precision.

guides·12 min read

Deadlift Load-Velocity Profile Guide: 1RM Estimation and Velocity Zones with 800Hz IMU

One lifter used an 800 Hz IMU to build a deadlift load-velocity profile and added 10.7% to their 1RM in 12 weeks. See the protocol and data.

deadlift·VBT·load-velocity

guides·12 min read

Hex Bar Deadlift Load-Velocity Profiling: A Complete VBT Guide for Maximal Power Output

Hex bar deadlifts move 21% faster than straight bar deadlifts at the same load, which changes your velocity zones. See the testing protocol and V-L curve.

hex bar deadlift·load-velocity profile·VBT

guides·12 min read

Force-Velocity Imbalance Explained: Diagnose Weakness with an 800Hz IMU

Jump numbers stall even though you train hard? An FVi score from an 800Hz IMU separates a force deficit from a velocity deficit in minutes, not guesswork.

FV profile·FVi·Samozino

guides·12 min read

Velocity Profiling for Throwers: Data-Driven Training for Shot Put and Rotational Events

Shot put and discus throwers plateau when force and velocity fall out of balance. Profile the load-velocity curve, flag a 30% F-V gap, and fix it directly.

throwers·shot put·velocity profiling

guides·12 min read

1RM Calculation Methods Compared: From Prediction Equations to Velocity-Based Estimation

Compare all major 1RM calculation methods including Epley, Brzycki, and velocity-based prediction. Learn which formula is most accurate for your training.

1rm·prediction·comparison

Adjust daily load to readiness using velocity loss, cluster sets, and warmup-jump signals.

guides·13 min read

Autoregulated Training with Velocity: The Complete Guide to Daily Load Optimization

Master autoregulated training using velocity data. Learn to adjust daily loads, manage fatigue, and optimize performance with velocity-based.

vbt·autoregulation·programming

research·12 min read

Why Cluster Sets Preserve Velocity Better: The Neuromuscular Science of Distributed Rest

Traditional sets bleed bar speed rep after rep. Cluster sets hold velocity 12% higher by spacing micro-rests, per neuromuscular and 800Hz VBT evidence.

cluster sets·VBT·velocity loss

research·12 min read

Why Warmup Jumps Predict Performance: The Science of Neuromuscular Readiness

A flat warmup jump can be an early warning sign. RSI and jump-height shifts during warmup forecast same-day performance via 800Hz IMU tracking.

warmup·CMJ·neuromuscular readiness

research·12 min read

Why 30% Velocity Loss Is the Best VBT Cutoff: A Meta-Analysis of Pareja-Blanco and Beyond

Stop guessing when to end a set. Pareja-Blanco's data shows a 30% velocity loss cutoff balances hypertrophy and power better than VL10, VL20, or VL40.

velocity loss·VBT·VL30

research·12 min read

Why Rep-by-Rep Velocity Stabilization Matters: Reliability and Adaptation Signals in VBT

When rep-to-rep velocity variation drops below a 5% coefficient of variation, that is your sign neuromuscular adaptation is locking in, per 800Hz IMU data.

velocity stabilization·VBT·CV

Compare measurement technologies and learn how to validate IMU data for coaching decisions.

guides·12 min read

IMU vs Linear Position Transducer (LPT): The Complete Guide to Velocity-Based Training Equipment

IMU or LPT — the wrong pick wastes budget on unusable data. Compare accuracy, cost per athlete, and setup time before choosing your VBT sensor.

IMU·LPT·VBT

guides·12 min read

IMU Data Interpretation for Coaches: Turning 800Hz Jump and VBT Data into Decisions

RSI, jump height, and velocity numbers on a report — now what? A practical guide to reading 800Hz IMU data and turning it into load and selection calls.

IMU·analytics·coaching

guides·12 min read

IMU Validation for Coaching: Reliability, Validity, and Practical Use

Before trusting a jump number, check the sensor behind it. This guide covers reliability, validity, and sensitivity tests with 800Hz field protocols.

IMU·measurement validation·data reliability

guides·12 min read

VBT Velocity Thresholds by Lifter Experience: Novice vs Advanced Profiles Compared

Same velocity threshold for every lifter? Thats a mistake. See how novice and advanced cutoffs differ, using 800Hz IMU data and individualized profiles.

VBT·velocity thresholds·novice

guides·12 min read

VBT for Masters Athletes: Complete Velocity-Based Training Guide for Lifters Over 40

Training past 40? Use 800Hz IMU autoregulation to cut injury risk, protect power output, and adjust load to your daily readiness, not a fixed percentage.

masters athletes·VBT·aging